Over time the Food Pyramid we knew and learned in school changed. The Carbohydrate use to be the bottom of the pyramid and the most requirement of serving per day. Now it’s all about the Protein! Protein starts the bottom of the Pyramid now. So if you’re looking to lose weight, be healthy, or just understand why we eat the things we do, lets go over the new pyramid.
Lets Start from the bottom of they Pyramid
Helps build lean muscle and suppresses your appetite, especially for active women. So if you like the high intensity workout, double your protein. It will not make you look like a body builder. You should aim .75-1 gram of proteins per pound of body weight. The key is to distribute your protein evenly through out the Day to make sure your building muscle and not losing. Aim 2 serving size which is 20g for your main meals: breakfast, lunch, and dinner. Think the size of your hand. Aim 1 serving size which is 10g for your snack between the big meals. Picture the palm size. This will prevent over eating during Dinner and evening time.
Eat it Raw atleast 1 cup per meal. It will make you stay full, since all the nutrients and water is still packed in. Think color to give you all the vitamins, Minerals, and antioxidants. Eat with your meals 2 cups of leafy greens and add 1 cup of vegetables. Non starchy vegetables are fiber rich, low calories, disease fighters will keep you healthy and lean. Examples: spinach, cauliflower, asparagus, bok choy, and onions
Whole grains and starchy vegetables
Eat 1/2 cup per meal. These are needed for your workouts when doing heavy cardio or any endurance activity. Add oatmeal, quinoa, sweet potato. Grains and vegetables are important source of Carbohydrates. Best time to take it is in the morning for your fuel. That’s your gas to start up in the car. If your not doing a heavy cardio day then limit your carb intake to shed weight, choose more vegetables those days.
Eat a fist Size for a serving.
Fruits are very misleading because of the sugar. Focus on whole fruits verses Juices, canned fruits. They are packed with more sugar than the natural fruits. Fruits are great because of the slimming fiber and the disease fighting antioxidants. Best time to eat fruits are before or after workout, and early morning. Limit your intake throughout the day. Only allow 2-4 a day, but eat half and save the other half for later, because of the high intake of sugar and carbs. Best way to preserve a fruit is freeze the other half of the banana for future smoothies, add lemon to the other half of the apple, prep it for your lunch.
If your looking to have less belly fat, keep your metabolism running, healthy heart then you better have one source of good fat in each meal. Think of a thumb size each meal, that includes snacks also. It will keep you satiated. So 1tbs of Peanut butter/Almond butter, 1/4c Avocado, 2 teaspoons of oil. The only time to limit your good fat is after your workout. The reason is it will slow down gastric emptying, which means delaying your nutrients to your Muscles. Not a key role of recovery. Think of a hair clot in your sink, hard for the water to go through. When snacking on nuts and seeds portion it right away. Once you start you can’t stop and little then you know it all adds up.
There are 3 supplements that you should daily and the others will depend on what you eat.
Vitamin D because its your daily dose of boosting your immune system. Since the sun is too weak throughout the year, it’s lacking it’s way to produce enough nutrients in your foods, and having a healthy skin. Best time to take it is in the morning.
B-12– protects the nervous system. If you are deficient it can permanent damage to a result of blindness, deafness, and dementia. Fatigue, depression, and tingling in the hands or feet, can be early signs of deficiency.
Protein (Pea Protein) is a great supplement if you lack your protein intake, especially for breakfast. It is also a great post workout recovery. More reason why it’s important, read the Protein info that is the number 1 part of they pyramid.
Get your Supplements!
Now the last part of the Pyramid is
Only eat sweats or refined grains around intense training time, ONLY if Needed. Skip it 100% on the days you are not working out, or low intensity workouts. Be smart about your options. Choose simple carbs that actually give nutritional value, not the junk food. If your craving for sweets look at the Dar-licious recipes.
Now you know your Updated Pyramid. Lets Get Started for a Healthy Start. For any additional questions, Ask Me